Wholesome Healthcare - Dietitian & Nutritionist

06/09/2023

With summer just around the corner we’re coming into smoothie season ☀️

My favourite smoothies are packed full of nutrients and tasty 😋 Give this one a go and let me know what you think ⬇️

31/05/2023

When you have gym at 6am and Zoom meetings at 8am 😅​​​​​​​​​
Haha let’s be real.. I rarely wear heels but I thought they looked cool 😎

Amazing photography by

-management

19/05/2023

Healthy Tuna Mornay Bake 🐟 Yummy Friday night dinner if you want to throw random leftover veg and pantry staples together 🍴

03/05/2023

31/08/2022

My favourite breakfast right now 🍳 🔥

24/08/2022

The Australia New Zealand Food Standards Code mandates what is and isn’t legally allowed to be printed on
food labels in relation to the nutrient content of the product or a statement related to health.

NUTRIENT CONTENT CLAIMS
These are voluntary statements made on food labels relating to the amount of certain nutrients found in that
particular product.

These claims may appear on a food product labeled as:
“INCREASED”

• Definition: must contain at least 25% more of the nutrient than the same amount of reference food
• Applies to: carbohydrate, dietary fibre, monounsaturated fatty acids, omega 3 fatty acids, omega 6
fatty acids, omega 9 fatty acids, polyunsaturated fatty acids, protein

“REDUCED, LIGHT OR LITE”
• Definition: must contain at least 25% less of the nutrient than the same amount of reference food
• Applies to: carbohydrate, cholesterol, energy, fat, salt/sodium, saturated fatty acids, trans fatty
acids, sugar

“LOW IN”
• Cholesterol (no more than 10mg per 100ml or less than 20mg per 100g)
• Energy (no more than 80kJ per 100ml or less than 170kJ per 100g)
• Fat (no more than 1.5g per 100ml or less than 3g per 100g)
• Lactose (no more than 1g per 100g)
• Salt/sodium (no more than 120mg per 100ml or per 100g)
• Saturated fatty acids (no more than 0.75g per 100ml or less than 1.5g per 100g)
• Sugar (no more than 2.5g per 100ml or less than 5g per 100g)

“GOOD SOURCE”
• Dietary fibre (at least 4g per serve)
• Omega 3 fatty acids (at least 60mg
EPA/DHA per serve)
• Protein (at least 10g per serve)
• Vitamins and minerals (at least 25%
of the RDI per serve)

“EXCELLENT SOURCE”
• Dietary fibre (at least 7g per serve)

Hope you learnt something about Nutrition Claims. Stay tuned for what HEALTH RELATED CLAIMS mean 😀

17/08/2022

Nuts about this 🤯

12/08/2022

Hehe 😉 am I a potato? 🤔

03/08/2022

'Mindful Eating' is a phrase that gets thrown around quite a bit, and as with 'intuitive eating', there can be quite a bit of confusion about what it is. ⁠🤔
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Mindful eating = paying attention while eating 💁. ⁠
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It means deliberately tuning in, without judgement, to the thoughts and body cues that guide our eating choices, as well as the sensory experience of eating - the taste, smell, textures etc. ⁠
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Mindful eating can help you to get back in touch with your hunger and fullness cues and better understand your physical needs so that you can eat an amount of food that feels good for you. ⁠I.e. when you slow down and pay attention you are much more aware of your hunger levels.⁠
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Working with clients over the years, we know how common it is to snack mindlessly and we’ve seen first hand the difference it can make when you are more mindful when you snack. ⁠
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As you can see in this image, there is a difference when we snack mindfully compared to when we snack mindlessly. ⁠
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When we snack mindfully:⁠
💚 we listen to our body cues⁠
💚 we don't overeat⁠
💚 we eat slower
💚 we eat till we feel satisfied ⁠
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Practicing mindful eating is a journey, an ongoing process and you don't have to do it alone. Speak to a dietitian or health professional if you would like more support 🙂.

15/07/2022

Take the time to incorporate snack planning to ensure that snacks work for you, not against you. Follow these simple steps and ask yourself:​​​​​​​​
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WHEN: what hours of the day between meals might you feel hungry or tend to grab extra food?​​​​​​​​
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WHY: If snacking occurs frequently, determine if you are truly hungry or eating because of an emotion (bored, stressed, tired, angry, etc.). If you are hungry, go to the next step. If you realize you are eating from emotion, consider using mindfulness strategies before snacking.​​​​​​​​
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WHAT: Decide which snack choices will satisfy you. A satisfying snack will alleviate hunger, be enjoyable, and help you to forget about food until your next meal! Studies show that snacking on foods high in protein, fibre and whole grains (e.g., nuts, yogurt, popcorn) enhance satisfaction. But it’s also important to pause before making a snack choice to consider what will truly satisfy: if you choose an apple when you really want salty popcorn or a creamy yogurt, you may feel unsatisfied and want more. If you do not have a specific craving but are trying to quiet hunger, choose a snack that is high in fibre and water that will fill your stomach quickly. ​​​​​​​​
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Consider these nutritious snack choices depending on your preference:​​​​​​​​
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Crunchy - raw vegetable sticks, nuts, seeds, whole grain crackers, apple​​​​​​​​
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Creamy - cottage cheese, yogurt, hummus, avocado​​​​​​​​
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Sweet - chopped fresh fruit, dark chocolate​​​​​​​​
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Savory/Salty - cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter​​​​​​​​
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A snack portion should typically be enough to satisfy but not so much that it interferes with your appetite for a meal or adds too many kJ/calories. A general rule of thumb is to aim for less than 600kJ or 150 calories per snack.

14/07/2022

Snack time - part 1 🍎 🌾 🥑 🥛 🍣 ​​​​​​​​
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I’m often asked the question “is it ok to snack?”​​​​​​​​
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The short answer is - yes BUT there’s a bit to consider when thinking about snacks so I’ve decided to condense the research into three separate posts so you can identify whether snacking is going to help you or harm you. Firstly, I’ll be looking at the pro’s and con’s of snacking. Let’s weigh up the pros and cons ​​​​​​​​
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Pro’s ​​​​​​​​
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- Provides a boost of energy if several hours pass between meals and blood glucose levels drop.​​​​​​​​
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- Helps curb your appetite to prevent overeating at the next meal.​​​​​​​​
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- Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.​​​​​​​​
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- Can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.​​​​​​​​
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Con’s ​​​​​​​​
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- Unwanted weight gain, IF portions or frequency of snacking is too much, adding excess calories.​​​​​​​​
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- Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of missing out on important nutrients.​​​​​​​​
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- Regular intake of ultra-processed hyperpalatable snacks that contain added salt, sugar & fats but are low in nutrients & high in calories can increase a preference for these types of foods, leading to a change in eating behaviors and diet quality (e.g., a higher intake of hyperpalatable snacks along with a decreased intake of healthful foods).​​​​​​​​
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Stay tuned for my next snack-edition post on ‘what to look for in a snack’ followed by some tasty snack ideas 💡 ​​​​​​​​
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11/07/2022

Monday meme 😂😂🤪